7 Day Intermittent Fasting Diet Meal Plan (PDF)

7 Day Intermittent Fasting Diet Meal Plan – Overview

Consult your healthcare professional before following this diet. Intermittent fasting can be effective for weight loss, however, it is not suitable for everyone and should be approached with caution, particularly for individuals with certain health conditions or dietary needs.(1)

As we all have heard, intermittent fasting has become very popular in recent years. But confusion can arise over how exactly to follow this diet.

The meal plan below will help you follow the intermittent fasting diet plan on a schedule that never fails.

Here is the Intermittent Fasting Diet Meal Plan

You may know that the intermittent fasting diet has become quite popular. Maybe we can even call this fasting meal plan a “health trend.”.

You may encounter information online saying there is no specific meal plan for intermittent fasting.

This is not so wrong because people who follow the diet can continue their normal eating habits (also known as the eating window), provided that they do not eat outside of the specified hours.

Despite this, we have seen a need for a detailed guide for those who want to follow this diet. So, we have prepared a daily plan for you.

Before introducing you to this plan, let’s briefly examine the question of “what is an intermittent fasting diet” for those who have just started researching this diet so that there is nothing we do not know.

What is Intermittent Fasting? How Does 16/8 Intermittent Fasting Meal Plan Work?

Intermittent fasting diet meal plan

7 Day Intermittent fasting diet meal plan – All about the IF diet

The Intermittent fasting diet meal plan offers a time-restricted eating pattern.

So, how does this work? It recommends consuming food for only 8 hours of the day and avoiding food for the remaining 16 hours.

Some studies (although not conclusive) suggest that this method works by supporting the body’s internal clock, the circadian rhythm.

The easiest way to follow the diet is to incorporate this 16-hour fasting period into the time you sleep.

You can make the interval period (the 8-hour food-free part) coincide with the time of the day when you are active.

However, stopping eating 2-3 hours before going to sleep will benefit your health, quality sleep, and weight loss.

So, should nothing be consumed in this 16-hour fasting period? Of course not. You still need to drink lots of water.

Apart from that, you can drink as much tea as you want (but make sure they are sugar-free).

You can also drink unsweetened coffee, but that’s all. You cannot consume anything that is not zero-calorie.

In addition, supplementing this diet with light exercises will always give better results and bring you the result you dreamed of faster.

This applies to every diet you follow. Now let’s look at how we should eat in the intermittent fasting diet meal plan day by day.

According to ClevelandbLab, intermittent fasting also helps lower blood sugar levels.

7 Day Intermittent Fasting Diet Meal Plan (Printable, PDF)

You can find a suitable 16:8 setting by trial and error. But the example clock arrangement here is ideal for most people.

We started the eating time at 10 am. You can move forward 1-2 hours or backward 1-2 hours if you wish.

Intermittent Fasting Diet Meal Plan

MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
Breakfast2 boiled eggs 1 slice of cheese 5 olives 1 slice of whole wheat bread 1 tomato 1 cucumber 1 whole walnut 3 raw almonds 2 nutsOats with Yogurt 2 tablespoons of oatmeal 3 tablespoons of yogurt 5 strawberries 1 tablespoon of chia 5 raw almonds2 eggs fried in 1 tablespoon olive oil 10 cherry tomatoes 2 tablespoons of white cheese 1 cup of unsweetened teaA large bowl of curd cheese salad made with garlic, onion, green pepper, olive oil, tomato, thyme, cayenne pepper 1 slice of whole wheat breadToast with cheese A cup of green tea2 fried eggs with vegetables 1 cucumber 5 olives 1 tablespoon of peanut butter 1 slice of whole wheat breadA large glass of smoothie with banana, milk, honey, and raw almonds
SnackQuarter of an apple Half a cup of unsweetened almond milkHandful of berries1 banana 5 cherriesA glass of smoothie made of apples, raw almonds, and milkAvocado salad with cheeseA medium peach or orange1 bowl green salad with grilled chicken
SnackMix 1 tablespoon of oat bran with 1 bowl of yogurt
DinnerA small bowl of any vegetable soup 3 tablespoons of yogurt 1 bowl of lean salad 5 meatballs 1 slice of whole wheat breadOne serving of baked fish A bowl of green salad (add 2 tablespoons of olive oil) 1 whole grain bread2 kinds of Turkish side dishes 2 slices of whole grain bread1 serving of boiled chicken breast 2 tablespoons of boiled chickpeas 3 tablespoons cooked brown rice8 tablespoons of your favorite vegetable dish 4 tablespoons of Farro, Buttermilk with mint leaves1 portion of steak 1 bowl of boiled potato salad 1 bowl of Greek yogurtA bowl of vegetable soup , grilled fish with a side of roasted vegetables

See Also:

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